Insomnia cures abound that are designed to take care of a number of insomnia symptoms. Insomnia medication remedies, natural remedies for insomnia and insomnia treatment in the form for restful music all are used to help the sufferer fall asleep.
Before you make a decision as to a remedy or insomnia cure though, you need to know a little bit about the condition and why it occurs.
Read: The Perfect Sleep Chair
Primary insomnia is often caused by a change in one’s routine or an emotional event. People often have trouble sleeping if they are involved in shift work, smoke or drink to excess, or are experiencing high levels of stress. People who travel a good deal between different time zones can also experience bouts with insomnia. An inactive lifestyle too may increase the risk of insomnia, especially among people who are considered obese.
Causes for the Complaint
According to research conducted by the National Heart Lung and Blood Institute, insomnia can be defined by several conditions. Sufferers may lie awake for long periods before finally falling asleep or only sleep for short periods of time. People who can’t get to sleep may also lie awake for most of the night or wake up too early in the day. The lack of sleep leads to a feeling of daytime tiredness, which, in turn, causes troubles with concentration and neurological conditions that lead to irritability or anxiousness.
Stress – A Major Culprit
When a person is under stress, they also produce more of the hormone cortisol, which prevents one from obtaining a restful night’s sleep. Therefore, if you are under stress, it is essential that you learn to manage the condition in order to obtain the needed sleep.
Some Important Statistics
It’s important to identify insomnia causes as well as insomnia cures so you can function safely throughout the day. Insomnia can lead to driver sleepiness, which has been attributed to 20% of the serious car crashes that are reported each year in the U.S. In addition, research shows that insomnia can increase the risk for falling among older women.
Consult with a Health Professional
Besides depression and anxiousness, poor sleep may result from an underlying health condition too. Therefore, it is important to consult with a doctor if the lack of sleep is impacting your daily activities.
Research into Sleep Activity
According to a University at Buffalo research study, a sleep-promoting circuit that is situated deep within the brainstem has been discovered that shows that around 50% of sleep-promoting activity originates in the brainstem’s parafacial zone. The brainstem itself is the section of the brain that regulates such basic functions as blood pressure, heart rate, body temperature and breathing.
Researchers have discovered that one specific neuron manufactures the neurotransmitter (GABA) gamma-aminobutyric acid that contributes to deep sleep. Knowing this information can provide insomnia solutions to scientific investigators who are taking into account how sleep relates to heart rate and respiratory functioning.
How the Circadian Rhythm or Internal Clock is Affected
This kind of finding supports already known data that the circadian rhythm, or one’s body clock, influences the natural sleep pattern of an individual. Whenever insomnia is a problem, an event or health issue usually has disrupted the workings of the natural internal clock. The timing of the clock is designed to complement the rising and setting of the sun. So, if you work late shifts or don’t follow the schedule that nature intended, then your sleep pattern can go askew.
bed with cover over it conducive for good nights sleep
Keep the Sleeping Area or Bedroom in the House Reserved for Sleep
Therefore, natural cures for insomnia fall in line with following a prescription that includes setting a regular hour for going to sleep each night, keeping the sleeping area well-ventilated and at a cooler temperature, and refraining from activities that are done in other areas of the house. Eating snacks, watching TV or working on a notebook or laptop should also not be done in the bedroom or sleeping area.
It is helpful, in order to induce sleep, to avoid drinking alcohol or caffeine, engaging in exercise or eating just prior to bedtime. After all, you wouldn’t take a nap in the middle of a workout. So, you shouldn’t add any activities that are not sleep-related during the time you are getting ready to turn in for the night.
Besides primary insomnia, a lack of sleep, known as secondary insomnia, is typically associated with another health issue. This kind of insomnia usually is the result of neurological or emotional illnesses. Emotional disorders that cause a person to find trouble sleeping include depression, post-traumatic stress disorder and anxiety.
Neurological Causes and Other Symptoms
Neurological causes can include Parkinson’s disease or Alzheimer’s disease. Respiratory distress, arthritis, headaches, menopause all are related to secondary insomnia as well. The use of certain medicines can also result in a lack of sleep.
With respect to secondary insomnia, it is best to consult with your health care professional to see if he can prescribe a medication that will treat the primary condition so it will make it easier for you to fall asleep.
Place a Priority on Getting Enough Sleep
Because everyone has trouble sleeping now and then, it is important to avoid the triggers that can lead to a lack of sleep or primary insomnia. Going around tired during the day can lead to poor decision-making as well as accidents on the highway and in the workplace. So, it is essential to place a priority on getting enough sleep at night.
Sleep, Don’t Eat Snacks or Watch TV, in Your Bedroom or Sleeping Area
In order to enjoy a restful night’s sleep then, make your sleeping area or bedroom a place that is reserved for sleep – not a space that is used for eating snacks in bed, watching TV or answering notebook e-mails. Also, make sure you turn down the lights. Your body responds to the stimulus of light. So, making a room dark is a signal for the body to relax and ultimately fall into a restful sleep.
Keep Your Room Comfortably Cool
Make sure you set the temperature on the thermostat so your bedroom is comfortably cool as well. Too warm of room can make a restful night’s sleep very difficult.
Refrain from Eating Prior to Bedtime
Refrain from eating spicy foods or consuming any alcohol at least 3 hours before you go to bed. Any type of food or beverage that you ingest should promote sleep instead of disrupt it. Chamomile tea is a sleep-friendly beverage.
Don’t Exercise before You Turn In
Exercising shortly before bedtime can also cause sleep disturbances. So, if you want to take a brisk walk, do so in the morning or, again, about three hours, before you turn in at night.
Block Out Any Distractions from View
When the room is dark, make sure any street lights or signs cannot be noted in the room. Cover the windows and block out any distractions from view.
Get into a Sleep Routine
Get into a sleep routine and you will feel better after a time. You just need to make a few alterations to how you do things so you can realize a better night’s sleep and a more productive schedule at other times.
Not getting a good nights rest can make for a very long day. Especially if you have kids and or if you have a stressful job you have to get up and go to.
Or heck, even even if you just are extremely tired and you cannot fall asleep to get the rest you need – It Can Be Very Frustrating! And worst of all it can be very debilitating and it is so unhealthy for you short and long-term health-wise.
That is why we felt it was so important to write an extensive post on the topic that affects so many folks and offer insomnia cures to give folks actionable solutions they can take immediately to help resolve this condition that affects so many people in the US and around the world.